Written through Amber Charles, MSPH, RDN on august 13, 2021 — median reviewed through Kim Chin, RD, Nutrition

Sushi is a traditional Japanese dish that is well-known in the joined States and around the globe (1).

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It is frequently served in a roll form that has 6–8 piece of sushi, depending on the type. The dish attributes a variety of cooked and raw seafood, vegetables, and also rice sheathe in sheets that dried seaweed dubbed nori.

Although sushi rolls are relatively small and also often assumed of as a weight loss-friendly food, they deserve to have an ext calories and also sodium 보다 you can think.

This write-up discusses how plenty of calories room in well-known sushi rolls, sashimi, and nigiri so friend can choose which types, if any, fit your health and wellness goals.


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Popular rolls

California rolls

The California roll is a popular type of sushi made with cucumber, avocado, and cooked imitation crab, every wrapped in nori (2).

Also called surimi, imitation crab is do from a kind of fish called pollock. Due to the fact that pollock is low in mercury, the California roll is a safer option for those who room pregnant yet still want to enjoy sushi (3).

Because imitation crab is precooked, this role is also a an excellent option because that those who want to shot sushi yet are wary of eat raw fish.

Two to three pieces (100 grams) save on computer (2):

Calories: 93Protein: 2.9 gramsCarbs: 18.4 gramsFat: 0.7 gramsSodium: 428 mg, or around 18% that the day-to-day Value (DV)

Spicy tuna and salmon rolls

These rolls space made v white rice through vinegar, avocado, cucumber, sesame seeds, and a chili sauce the adds a absent of flavor and also spice.

They contain either raw tuna or salmon. In Japanese, life fish is referred to as sashimi.

Two to 3 pieces (100 grams) of spicy tuna roll contain (4):

Calories: 175Protein: 7.5 gramsCarbs: 16.7 gramsFat: 7.5 gramsSodium: 217 mg, or 9% that the DV

Two to 3 pieces (100 grams) of spicy salmon role contain (5):

Calories: 190Protein: 6 gramsCarbs: 24 gramsFat: 6 gramsSodium: 330 mg, or 13.6% the the DV

Shrimp tempura roll

“Tempura” is a Japanese term that suggests that a food — seafood, meat, or vegetables — is lightly battered and deep-fried.

For this roll, shrimp is dipped in a batter the flour, eggs, and breadcrumbs; deep-fried; and also served v an accompanying tempura sauce do of soy sauce, sugar, and a form of rice wine called mirin.

Shrimp tempura is another great sushi option if you favor cooked seafood to raw or prefer crispy textures.

Two to 3 pieces (100 grams) of shrimp tempura contain (6):

Calories: 175Protein: 3.7 gramsCarbs: 28 gramsFat: 5.9 gramsSodium: 421 mg, or 17% the the DV

Avocado roll

Although sushi is best known as a dish that has raw fish, over there are countless varieties to select from, including vegetarian options.

The avocado role is a vegetarian episode dish made v avocado, pickled ginger, sesame seeds, and wasabi — a spicy horseradish paste — wrapped in seaweed (7).

Two to three pieces that avocado role (100 grams) save on computer (7):

Calories: 140Protein: 2 gramsCarbs: 24.8 gramsFat: 3.7 gramsSodium: 483 mg, or 20% that the DV

Rainbow roll

The rainbow roll can be thought about a an ext adventurous episode dish, together it combine imitation crab through raw seafood favor tuna, salmon, tilapia, or shrimp.

It likewise contains avocado, cucumber, mayonnaise, and also sesame seeds, every wrapped in seaweed and served through wasabi, pickled ginger, and also soy sauce.

Two to three pieces (100 grams) that rainbow role contain (8):

Calories: 146Protein: 7.3 gramsCarbs: 17 gramsFat: 5.7 gramsSodium: 301 mg, or 12.5% that the DV

Philadelphia roll

Another well-known sushi food is the Philadelphia roll. It’s made v smoked salmon, cream cheese, dill, sesame seeds, pretzel salt, and cucumber (9).

Two to three pieces (100 grams) that Philadelphia role contain (9):

Calories: 170Protein: 7 gramsCarbs: 20.5 gramsFat: 6.5 gramsSodium: 285 mg, or approximately 12% of the DV

Salmon avocado roll

This role is made v raw salmon.

Mashed avocado is rolling up through raw salmon, white rice, episode vinegar, avocado, pickled ginger, sesame seeds, seaweed, and also lettuce (10).

Two to 3 pieces (100 grams) the salmon avocado roll contain (10):

Calories: 179Protein: 5.8 gramsCarbs: 30 gramsFat: 4.6 gramsSodium: 357 mg, or approximately 15% the the DV

Dragon roll

There are several ranges of dragon role sushi, consisting of vegetarian alternatives and versions made v eel.

Other ingredient can incorporate imitation crab, tempura shrimp, avocado, cucumber, mayonnaise, and also an unagi sauce made through soy sauce, sugar, and also caramel color (11).

There is a notable distinction in ingredients and calories in between packaged dragon roll sushi and freshly do versions indigenous a restaurant. Because that the many accurate information, make sure to check out any accessible nutrition tables ~ above restaurant menus or product packages.

Generally, 100 grams (2 come 3 pieces) that prepackaged dragon role sushi with eel and imitation crab may contain (11):

Calories: 175Protein: 4.8 gramsCarbs: 20.6 gramsFat: 7.9 gramsSodium: 397 mg, or 16.5% the the DV

Cucumber roll

The cucumber sushi roll is made v raw tuna, imitation crab, avocado, and radish sprouts (12).

It attributes a variety of sauces, consisting of spicy chili sauce, a mix of burdock and also soy sauce recognized as gobo, and also a form of soy sauce called ponzu (12).

Two to 3 pieces (100 grams) that cucumber role contain (12):

Calories: 78Protein: 4 gramsCarbs: 5 gramsFat: 5 gramsSodium: 319 mg, or 13.3% that the DV

Spider roll

Spider roll is a kind of cooked episode made v tempura soft-shell crab and spicy mayonnaise rolling in vinegared rice and also nori seaweed.

Half a spider roll (around 100 grams) consists of (13):

Calories: 214Protein: 6.5 gramsCarbs: 16.5 gramsFat: 13.5 gramsSodium: 373 mg, or 16% the the DV

Sashimi

Sashimi is rice-free sushi. It consists of thinly sliced life fish offered with wasabi and also soy sauce. The most usual sashimi species are life tuna and salmon.

Given the this type of sushi is neither fried nor offered with high fat ingredients choose mayonnaise or cream cheese, it’s reduced in calories and also carbs than most other types.

For instance, 100 grams the salmon sashimi includes (14):

Calories: 127Protein: 20.5 gramsCarbs: 0 gramsFat: 4.4 gramsSodium: 75 mg, or 3.2% that the DV

Nigiri

Nigiri is a type of episode that is no rolled. Instead, it’s offered as a thin slice of raw fish on optimal of a small bed that rice. A small piece the wasabi is frequently placed between the rice and also the fish, and the fish may be topped with pickled ginger.

Other ranges of nigiri include cooked shrimp or eel in place of raw fish. Favor sashimi, nigiri is reduced in calorie than many other varieties of sushi.

One hundred grams (two pieces) that tuna nigiri contain (15):

Calories: 117Protein: 15 gramsCarbs: 12 gramsFat: 0.4 gramsSodium: 26 mg, or 1.1% of the DV

Traditional Japanese episode dishes save minimal ingredients and are typically low in calories.

However, popular westernized adaptations the sushi regularly have high fat ingredients and also sauces that make them higher in calories.

Further, regardless of the kind of sushi you choose, using several soy sauce because that serving introduces high amounts of sodium. This have the right to be a concern, especially for people with high blood pressure (16).

here are some basic ways to make your next sushi night healthier:

Choose different grains. despite these alternatives are no as popular, part restaurants offer sushi made through brown rice or quinoa instead of white rice. This can rise the fiber and nutrition content of her meal.Go rice-free. Sashimi is a rice-free, low calorie option. If raw fish is not a deterrent for you, this may be the healthiest choice.Choose low fat. Tempura sushi and sushi made through mayonnaise and also cream cheese are higher in calories. You deserve to opt to have actually these less regularly than reduced fat alternatives.Focus on sides. sushi is frequently served v sides like pickled ginger, wasabi, miso soup, and also edamame beans. Discover various tastes and also textures with these sides, and also don’t rely just on soybean beans sauce for flavor.Choose new whenever possible. freshly made sushi frequently has fewer ingredients than packaged sushi. For example, packaged species often contain additives to boost their quality and also safety and prolong your shelf life.

Sushi is a renowned Japanese dish made with raw and cooked seafood, vegetables, rice, and also seaweed.

Although timeless Japanese sushi consists of just a few ingredients and also is short in calories, countless adaptations that the food contain high fat ingredients and also are therefore greater in calories.

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Per 100 grams of sushi — commonly equaling 2 come 3 pieces — calories selection from 93 to 190, with vegetarian, rice-free, and also non-fried alternatives being reduced in calories.

In enhancement to considering the fat and calorie content, keep an eye on the sodium to make certain you store your everyday intake within recommendations.